Shoulder Exercises

Rear Delt Row

Muscles worked

Back of the middle deltoid, the rear del- toid, posterior rotator cuff, trapezius and rhomboids.

Success tips

•Keep your spine and hips stable and do not allow your body to sway during the motion.

•For normal pulling exercises you may choose to let the shoulder blades float forward and backward naturally. However, for more emphasis to the rear deltoid, keep the shoulder blades pinched together throughout the movement.

•Keep your abs tight, chest lifted and maintain a slight arch in your lower back.

START

START

•Stand with your feet approximately shoulder width apart.

•Grab the dumbbells with your palms facing back.

•Bend forward at the knees and hips so that your arms will hang slightly in front of your knees holding the dumbbells.

•Keep your head/neck in line with your spine, as shown.

FINISH

ACTION

•Allow your arms to bend as you move your elbows upward keeping a 60-80 degree angle between your arms and your torso.

•Your forearms should always point in the direction of the dumbbells.

•Move till your elbows are slightly behind your shoulders, then slowly reverse the motion, keeping tension on the rear shoulder muscles during the entire motion.

Shrugs

Muscles worked

Upper trapezius

Success tips

•Do not bend the neck backward or forward while raising the shoulders.

•Keep abs tight and a good spinal alignment.

•Make sure both shoulders are raised evenly.

START

FINISH

START

•Grab the dumbbells and stand up straight.

•Feet should be approximately shoulder width a part.

•Keep your chest lifted, abs tight and a slight arch in the lower back.

•Hold the dumbbells naturally to your sides.

ACTION

•Raise your shoulders toward the back of your head, making sure your neck/head position does not move.

•Slowly return the shoulders to the starting position, keeping tension on your upper shoulder and neck muscles through the entire motion without slouching or rounding your upper spine.

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Bowflex BD1090 manual Rear Delt Row, Shrugs
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BD1090 specifications

The Bowflex BD1090 is a versatile and innovative adjustable dumbbell system designed for fitness enthusiasts seeking a compact and efficient solution for strength training at home. With a remarkable weight range of 10 to 90 pounds per dumbbell, the BD1090 allows users to perform a comprehensive array of exercises that target various muscle groups, making it an essential addition to any home gym.

One of the standout features of the Bowflex BD1090 is its unique adjustment mechanism, which utilizes a simple dial system. This allows users to quickly and easily change weights in a matter of seconds, making it possible to transition smoothly between exercises without the hassle of multiple weights cluttering the workout space. The intuitive design is not only efficient but also enhances the overall user experience by minimizing downtime during workouts.

The BD1090's compact design is another characteristic that sets it apart from traditional dumbbell sets. Each adjustable dumbbell replaces a full set of weights, saving valuable space in your home gym or fitness area. This space-saving feature is particularly beneficial for those with limited room to accommodate extensive gym equipment.

Constructed with durability in mind, the Bowflex BD1090 features a robust build quality that can withstand the rigors of daily use. The weight plates are made from high-quality materials that ensure longevity while maintaining a professional standard, allowing users to train confidently without worrying about wear and tear.

In addition to its impressive physical attributes, the BD1090 is designed to cater to a variety of fitness levels, making it suitable for beginners and experienced lifters alike. With its wide range of adjustable weights, users can gradually increase resistance as they build strength, ensuring a progressive and effective workout routine.

Furthermore, the Bowflex BD1090 is complemented by Bowflex’s reputation for innovation and quality, supported by numerous positive reviews from users who appreciate its functionality and convenience.

In conclusion, the Bowflex BD1090 adjustable dumbbell system stands out for its unique adjustable features, durability, space-saving design, and versatility. Whether you are engaging in strength training, rehabilitation exercises, or general fitness routines, the BD1090 is designed to help you achieve your fitness goals efficiently and effectively.
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